I don't Know what to do at the Gym?

I don't Know what to do at the Gym?

 

The Gym the Box is a place to improve yourself

 

not because there is anything wrong with you. but because it has the tools to make you stronger / Faster/ Learner and fitter!

 

So What should you focus on if you are not sure about what you are doing?

 

First :

Technique

Focus of mastering your body awareness and being able to move pain free through a full range of movement in some of the basics like, squats/ push ups / pull ups/ Running and skipping

 

Then focus on learning good technique of exercises

 

Second :

Focus on your goals!

if your goals are weight loss make sure you to train Hard and Eat well

 

Remember 6 packs are created with 3 sets of don't put that Krispy Kreme in your mouth!

 

Third :

Intensity in your Training

 

You get what you put out to make sure you put out a lot in your training and that you don't waste your time in the gym, remember every second counts and every repetition counts

 

Fourth

Recovery!

Train Hard? Rest Hard!

 

This means make sure you are getting adequate amount of sleep

make sure you fuel yourself after training with some healthy carbohydrates and proteins

 

Make sure you stretch / mobilize and Foam roll

 

and.....

 

Include active Recovery days in your Training

 

Active recovery is a fancy word for move it or be sore

 

to by pass soreness and stiffness make sure to maintain yourself moving everyday in one way or another it doesn't mean a gym work out, sometimes a simple stroll down the park, a light easy job, some time on a rower or a bike might be the answer you are after!

 

Fifth

:*This does not apply to all!

Constantly set goals for yourself

one of the simple keys of success in life and in anything is Raising your standards

so continually Raise the Standards of what you think you are capable of

 

Peace

Coach

 

Write

Raul Valenzuela

Owner Head Coach

Vital Fitness Project

CrossFit Down Under

How do you Train? and..... Are you Training the Right way?

How do you Train? and.... Are you Training the Right way?

Here is some Food for thought

imagine all the top level athletes in the world

coming from all different backgrounds

having all different coaches

having completely different training programs

all training in completely different sports

all sharing the same common element in their training

The Secret doesn't always lie in

Reps Schemes

Sets

Warm Ups

Cool Downs

Mobility

Nutrition

not Even Coaching.....

Here is the Secret

It's not what you do that always matters *please understand that of course it does...but entertain me

What Matters is How you do it!

If you get up and go for a  run with your buddy and you beat him but you hardly broke a sweat and he gave it everything he had!, trust me he's the one that going to get better and better!

It's not what you do ....its how you do it that matters!

it does not entirely matter if you do 5x5 or 3x3 or 2 x 12 or 7 x 1 for your Back Squat  what matters is how you tackle the Work at hand

and here is the real secret

It's not what you do that Matters.... its not how you do it that matters most.....its why you do it that matters!

Understand your Why!

What's Your Why!

Now your answer doesn't have to be a deep and meaningful one, because if the reason why you train is because its your passion and your fun and you just freaking! Love it, then guess what Success is yours!

Your Why will make difference in getting up in the middle of winter and staying committed to your goals and hitting snooze again.

*Disclaimer

Programming is important

But no amount of programming will make an unmotivated individual better

It's not what you do that matters its how you do it!

it's what how you do that matters its Why you do it!

Share This if you know you Kick ass in the Gym and You know people who need to read this!

Writer

Raul Valenzuela

Owner and Head Coach

Vital Fitness Project

CrossFit Down Under

Why you Need to Squat!

3 simple reasons why it's important to Squat Often

 

1) The Squat is King in the world of Exercise, regardless of your desired outcome weather it be

a) increased Strength

b) Bigger Muscles

c) a Toned looking Thigh

d) More Explosive Strength

e) Stronger joints

f) the list goes on really!

 

But seriously The Squat is King and it should be part of everyone's Training Program

 

Reason Number 2) Squatting Often and Deep will improve your mobility

especially in your hips and ankles.

Now you may be wondering why this may be important to you. The reason is as you age your body stiffens and a good dose of squats every week will ensure you are able to get down to the ground and back up again due to demand on your hips and ankles when squatting Deep.

 

Reason 3) Studies have shown a correlation between leg strength and longevity.

Now I know what you are thinking ! No doing squats wont magically make you immortal but they will strengthen your hips and legs.

 

In the aging population falling over and breaking your hip is very common, unfortunately. The more we squat in our younger years and the more we try and build our leg strength, the more we can decrease our likelihood of falling over due to poor leg strength .

 

 

Writer

Raul Valenzuela

Head Coach and Owner of CrossFit Down Under

Founder of Vital Fitness 

Contact Raul@crossfitdownunder.com